Rissa Fitness

Long Lever Plank: position elbows underneath your forehead in a plank position. Keep back straight or slightly rounded. A cue I like to use is to think about keeping a turtle shell backpack on. If you keep a slightly turtle-like position, you will not slip into an arch or lumbar extension position. This exercise is most appropriate for intermediate beginners. It is still harder than a traditional plank with elbows under your body.

As promised, here is another anti-extension core exercise. Stability Ball Roll Out on Knees: position yourself on your knees and assume a neutral or slightly rounded spinal position. Keeping hands clasped, place hands on ball. Roll hands away from you while keeping back neutral or in a slightly rounded position. Return back to start. This exercise is slightly easier than the last one I posted. This one would be appropriate for most intermediate level trainees.

The Stability Ball Roll Out is indeed one of the toughest anti-extension core exercises in the book. The goal of this exercise is to keep rigid torso control as you roll forward and backward. The further back you place your legs, the tougher the exercise becomes. To perform: start in a long arm plank position with hands positioned under shoulders, back straight and mid thighs on the ball. (The truly superhuman can start with lower legs on the ball.) Roll back until arms are... overhead, keeping back straight. Pull down until you return to the start position, keeping back straight throughout. You should feel your core working hard here! I’ll post two other cool core exercises to this space as well so stay posted!

The slider single leg squat is an excellent leg exercise that challenges your hip, knee and ankle stability. It’s also allows you to start with a mini squat and progress to a deeper movement as you get stronger. You can also add load to progress as shown. To perform this exercise, put one foot on a furniture slider or paper plate. Sit into a single leg squat on stationary foot as slider foot travels out to the side. Make sure to keep your hips, knees and feet in alignment on the working side and don’t forget to complete for reps on both sides!

Happy Fathers Day! #fathersday #fatherdday #fathersday2021 #dadsday #dad #fatherd #chambersburg #franklincountypa #franklincounty

You have probably heard that some moderate exercise is good for your immune system, but too much intense exercise probably makes you more susceptible to getting sick and run down, right? You may have also heard that you are more susceptible to getting sick in those first few hours right after an intense workout. Well, a recent study (2018) throws a jab in those hypotheses. ... In their article Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan, authors Campbell and Turner assert that: 1. Vigorous exercise probably does not increase the risk of upper respiratory infections, either in the short or long term 2. Post-exercise salivary samples do not suggest post-exercise immune suppression, even after intense/high volume exercise 3. Long-term exercise might improve the immune system and delay immune system aging 4. Increases in exercise volume or intensity may still require an adaptation period, after which immune system function may improve 5. Nutritional, stress and lifestyle factors may be more causally related to immune system impairment rather than high training volumes #exercise #training #immunesystem #researchreview #studyreview #deadlifts #sumodeadlift #thoughtfulthursday #fitnesscoach #studyreview #trainingvolume #immunesystemhealth #chambersburg #franklincountypa #hagerstown #chambersburgpersonaltrainers #health #healthylifestyle

Hello! And Welcome to my Fitness Page! For those of you who are new here, my name is Marissa and I am a NSCA certified personal trainer. I work with people from all walks of life to improve their fitness, health and strength in a respectful, non-judgmental and positive way. Some of my previous and current clients include(d) a 9-20 year olds training to improve their sports performance; women in their 50s and 60s who have trained for their first 5ks, Spartan Races, Triathlon...s, and 100 mile Century Bike Rides; men in their 30s and 40s who run competitively/recreationally, 30/40/50/60 year old couples looking to improve their health, 20/30 somethings wanting to feel great on their wedding day, new moms looking to get stronger and fitter, busy professionals, 80-90+ year old seniors and more. As we enter a new year, I am opening up a couple slots for NEW personal training clients. I train clients out of my fully equipped, clean and sanitary private studio. For those who are choosing to stay at home during this time or are not local, I also offer virtual video fitness coaching and online program design. With all three options, I will create a personalized program for you that grows with you, ongoing help with your form and technique and guidance on your way. :) If you are interested in fitness coaching. please contact me here or email [email protected]. Let's make 2021 your fittest yet!

Stability Ball Dead-bug: (aka dying bugs) This is an excellent intermediate level exercise for improving core endurance and positioning. To perform this one, set up with a stability ball between hands and knees. Keep hands above shoulders and knees over hips and press your lower back into the ground. While maintaining the position of the stability ball, slowly lower one leg and opposite arm before returning to start. Try 2-4 sets of 6-8 per side.

Some of us are setting new goals for 2021 while some of us are just trying to recover from 2020, but no matter what camp you are in, here are three tips that can help you plan and achieve with all the white space of a new year. 1.) be wary of action-faking. You know, writing your goals and actions down 70 different times in seven different locations. Action faking looks like meticulous over-planning but actually failing to get anything done. It’s feeling like you’ve accompli...shed something without actually doing anything. 2. Recognize that you don’t need to be motivated to take action. Most people don’t feel motivated in these times. Commit to taking action anyway despite not feeling like it. 3. Set challenging, yet possible goals. While you might be tempted to downgrade all your personal and professional goals this year and play it safe, you might find super easy goals to be a-motivating and easy to forget about. In that same vein, setting a goal too lofty may mean you have a high chance of failure, which might set you up for more negative feelings. A good goal for you right now is personally meaningful, challenging yet still possible. So, what are your goals and thoughts for 2021? Leave them in the comments below! #actionfaking #takeaction #goalsetting #motivation #perspiration #action #goals #planning #whitespace #2021 #moveforward #progresseveryday #workforit #personalgrowth #gogetters #planner #newyearnewyou #fitnessmotivation #fitnesstips #goalsettingtips #chambersburg #inspiration #gogetit #progressoverperfection

Check out and GO FOR IT! Happy 2021! #goforit #justdoit #sissone #dance #movement #taketheleap #leapoffaith #takearisk #dreambig #gobigorgohome #happynewyear #whateverittakes #fightforit #inspiration #perspiration #passion #goforitgirl #gobig #dream #thefuturebelongstothedreamers #authenticity #creativity #designyou #spark #joy #create #audacious #befearless #beyourself

Merry Christmas Eve and Merry Christmas to all, and thanks for your support this year! I hope you all get to relax and get to celebrate with your loved ones. #merrychristmas #christmas #holidays #holidayseason #holidaygreetings #holidaycheer #christmascheer #christmas2020 #peace #peaceandjoy #restandrelaxation #restandrelax #renew #rejuvenation #chambersburgpa #chambersburg #franklincountypa #franklincounty

Plyometric Exercises: Jumping, bounding, and hurdling can be useful in an exercise program. While these exercises are often overused and poorly executed in boot camp classes and circuits, plyometric exercises can have benefits like... *improving power production: this is true for both young and older people. Power tends to degrade more with age than strength or endurance, so power output needs to be emphasized for older people *tendon and connective tissue elasticity *proprioception *landing and cutting using good mechanics, deceleration *possible injury prevention during sports or dynamic activity. The key is to build up to these exercises progressively, use adequate rest times and program them properly, only after adequate strength has been developed. For instance, higher level plyometrics like depth jumps are only appropriate for individuals with a high level of strength and motor control (usually able to back squat at least 1.5x body weight). More introductory plyometric exercises like hopping, bounding, sit to jump and simple landing drills are useful for intermediate trainers. And exercises combining dynamic activity with deceleration, especially in multiple different directions and possibly even on one leg, are potentially useful for athletic populations. Some other key points: *quality over quantity *doing plyometrics under extreme fatigue or form breakdown defeats the purpose *some strength and motor control abilities are still prerequisites before using these exercises. *more maximal strength will allow greater benefits from plyometrics. *start with low volume and intensity and progress gradually; cap total volume Any questions, let me know! #plyometrics #power #poweroutput #capacity #deceleration #jumping #hopping #skipping #fasttwitch. #explosive #aerobicplyometrics #landingdrills #acceleration #athletictraining #proprioception #technique #strength #plyometricstraining #plyometrictraining #plyometric #landingmechanics #fasttwitchmuscles #quickness #maximalstrength #strengthandconditioning #strengthtraining #powertraining #explosivetraining

This 6 way shoulder raise is a nice alternative to traditional lateral raises, especially for those that have shoulder pain with lateral raises. It incorporates movement in all three planes and allows you to use much lighter loads while still getting a training effect. Try this one out for 2-4 sets of 8-15 reps per set with just 3-8 pounds per side at the end of your workout. You won’t be disappointed! ... #arms #shoulders #upperbody #lateraldeltoid #deltoid #accessorywork #upperbodyworkout #upperbodystrength #upperbodyworkouts #upperbodyexercises #upperbodyday #hypertrophy #chambersburgpa #franklincounty #franklincountypa #chambersburgpersonaltrainers #fitnesstips #shoulderexercises #strengthtrainingathome #strengthtrain #dumbbells #dumbbellexercises #dumbbellworkouts #lateralraises #lateralraise #frontalplane #transverseplane #sagittalplane

Holiday Gift Cards are Still Available! Give the Gift of Fitness this Holiday Season! Call 717-660-7839 or email [email protected] to purchase.